The Best Gym Routine for Weight Loss: A Practical Guide for All Levels

Walking into the gym with a weight loss goal can feel overwhelming—there are so many machines and workouts… where do you start?

If you’ve been wondering what the best gym routine for weight loss looks like, you’re in the right place. Whether you’re a beginner just stepping into your fitness journey or someone looking to break through a plateau, we have a workout plan that balances cardio and strength training to help you burn fat, build muscle, and lose weight effectively.

The key? A combination of effective exercises that target all major muscle groups while keeping your heart rate up to burn more calories.

Think of weight training paired with high-intensity movements—lifting for your upper body, squats for your lower body, and treadmill sprints or the rowing machine to torch fat. And let’s not forget the importance of rest days, nutrition, and realistic goals to keep your energy high and your metabolic rate working in your favor.

In this guide, we’ll explain the most effective exercises and structure a gym routine that works for all levels.

Let’s start if you want to lose fat, gain muscle, or achieve your weight loss goals.

Understanding Weight Loss

Let’s get real—weight loss isn’t just about watching the scale drop. It’s about creating the right energy balance so your body can burn fat, build strength, and improve overall fitness. But how does that work?

Think of your body like a bank account. To lose weight, you must “spend” more calories than you “deposit.” This means focusing on physical activity, including a gym routine that blends cardio and strength training, and making smart choices in your diet (think whole grains, lean protein, and healthy fats) to fuel your workouts.

Here’s the challenge: not all weight loss is equal. Seeing a lower number on the scale doesn’t always mean you’re losing body fat. Much of that could be water weight, especially in the first week.

True fat loss happens over time with consistent workouts, weight training, and proper nutrition. And don’t forget—muscle weighs more than fat, so if you’re lifting weights, you might gain muscle while still burning fat.

So, if your goal is to achieve long-term results, focus on the best exercises to burn calories and stay active, and, most importantly, set realistic goals that keep you motivated.

Cardio and Strength Training: Best Exercises for Losing Weight

If your goal is to lose weight and burn fat, the right mix of exercises can make all the difference. The best gym routine for weight loss includes strength training and cardio, helping you burn calories, build muscle, and boost your metabolic rate.

Here’s how each type of exercise plays a role in your weight loss journey:

Strength Training: The Key to Long-Term Fat Loss

Lifting weights isn’t just for bodybuilders—it’s one of the most effective exercises for burning fat and reshaping your body. You’ll gain muscle and lose fat by incorporating weight training into your workout plan.

Since muscle mass burns more calories than fat, the more muscle you build, the higher your metabolism will be—even at rest.

Some great strength exercises to include:

• Squats – Work your legs, glutes, and core while burning calories.
• Deadlifts – Engages multiple muscle groups for maximum fat loss.
• Push-ups & Bench Press – Strengthens your chest, shoulders, and triceps.
• Rows & Pull-Ups – Targets your upper body, including your back and biceps.

Crunch Fitness provides:

• Bodyweb with TRX: Utilize TRX suspension training to perform bodyweight exercises that develop strength, balance, and core stability.
• Chisel It: Focus on sculpting and toning muscles through targeted strength exercises.
• Hardcore 360: Engage in a total body workout featuring high-intensity cardio, challenging strength segments, and core exercises designed to push you to the max.
• B30 Body: A nonstop fitness fest of total body strength with barbell cardio and core training, available in 30-minute or 45-minute sessions for a comprehensive workout.

Cardio: The Ultimate Fat Burner

While strength training helps with long-term calorie burn, cardio exercises help you burn fat in the moment. Activities like jogging, cycling, rowing, or using the treadmill elevate your heart rate, making them excellent for burning more calories and improving cardiovascular health.

Some great cardio options include:

• Rowing machine – A full-body, low-impact workout that torches fat.
• Treadmill sprints – Great for boosting metabolism and burning fat fast.
• Jump rope – An amazing high-intensity workout that works your entire body.
• Elliptical or Stair Climber – Perfect for a low-impact, high-burn workout.

Crunch offers fun and energetic cardio classes, including:

• The Ride: An indoor cycling class that simulates outdoor biking experiences, providing an intense calorie-burning workout.
• Dance Rhythms: Fun and energetic dance-based classes that make burning calories enjoyable.
• Cardio Tai Box: A high-energy workout combining martial arts-inspired movements and cardio exercises.
• Cardio Sculpt: A dynamic class that mixes cardio bursts with strength training to sculpt and tone your body.

How Many Days a Week Should I Work Out to Lose Weight?

Consistency is key to creating the best gym routine for weight loss. But how many days should you hit the gym to see real results?

According to the Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of cardio per week to support fat loss and improve overall fitness levels. That breaks down into:

• 7 days per week – 20–25 minutes per session
• 6 days per week – 25 minutes per session
• 5 days per week – 30 minutes per session
• 4 days per week – 35–40 minutes per session

Pro Tip: If you’re short on time but still want a good workout, try cranking up the intensity! HIIT workouts, fun rowing machine sprints, or even incline treadmill walks are fantastic options to help you burn more calories in less time.

But cardio alone won’t cut it! You should add strength training at least twice weekly to gain muscle, boost metabolism, and lose fat. This can include weight training, bodyweight exercises, or resistance training.

The idea is to find a workout plan that fits your schedule, keeps you motivated, and helps you achieve your weight loss goals while keeping your body strong and energized.

What Is the Best Workout Schedule for Weight Loss?

Creating a balanced routine that combines cardio and strength training is key to maximizing calorie burn and building muscle mass. Here’s a sample weekly schedule:

Sample Weekly Workout Plan:

• Monday: Upper body strength training (e.g., push-ups, dumbbell presses)
• Tuesday: Cardio session (e.g., 30-minute jog or cycling)
• Wednesday: Lower body strength training (e.g., squats, lunges)
• Thursday: Active rest day (e.g., light yoga or walking)
• Friday: Full-body strength training
• Saturday: High-intensity interval training (HIIT) or another cardio session
• Sunday: Rest day

This plan ensures a mix of strength training to build muscle and cardio to burn fat, promoting effective weight loss.

Common Mistakes to Avoid

1. Setting Unrealistic Goals: Aiming to lose 10 pounds in a week can lead to disappointment. Instead, set achievable milestones, like 1-2 pounds per week, fostering sustainable progress.
2. Lack of Variety: Repeating the same exercises can lead to plateaus and boredom. Mix your routine with activities to engage various muscle groups and keep things interesting.
3. Not Tracking Progress: It’s hard to see improvements without monitoring your workouts and adjustments. Keep a fitness journal or use apps to log activities and celebrate small victories.
4. Neglecting Overall Health: Focusing on exercise while ignoring nutrition, sleep, and stress management can hinder results. Adopt a holistic approach to wellness for optimal benefits.

Final Tips for a Successful Weight Loss Journey

• Focus on overall health and wellness, not just weight loss.
• Stay motivated and track progress to achieve success.
• Incorporate variety into your workout routine to avoid plateaus.
• Focus on building muscle and increasing metabolism to support long-term weight loss.

Join Us!

By crafting a balanced exercise plan and being mindful of these common pitfalls, you’re setting yourself up for a successful and enjoyable weight loss journey. Remember, it’s about progress, not perfection.

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!